let’s running together
One of the beauties of running is how simple it is to get started. With a good pair of running shoes, you can step out your door and get going—and you can do it at just about any age. Running is a great way to help improve your heart health, burn calories and boost your mood, among many other benefits.
Kings park chiropractic clinic doctor remind you, Running is a high-impact physical activity that can put added stress on your body. Make sure your joints and body can handle the impact, especially if you have been sedentary or have other health issues.
Make sure you can get started
Before you start any new exercise routine, check with your doctorin Kings Park Chiropractic near me. You may have some idea of how fit you are, but it’s good to have numbers to compare as you go. Take your pulse right before and after you walk a mile. Do the same for a 1.5-mile run (if you feel fit enough), and time it. About 6 weeks in to your running routine, check those numbers again — they can tell you something about how far you’ve come.
Set a goal
Start by walking: If you’re new to exercise or have been sedentary for a while, start gently. Work your way up to walking briskly for 30 minutes a day, three to five times a week.
Add running: Once you’ve been walking for a few weeks, incorporate periods of running into those 30 minutes. Warm up with 5 minutes of brisk walking and then gradually mix walking and running. Try running for 1 minute, walking for 2 minutes and repeating. As you become more comfortable running, lengthen the time you do it.
Focus first on time and later build up your speed, stamina and mileage: Initially focus on increasing your time running rather than distance. The idea is to get out there and move, no matter how fast or slow you do it. Once you get your body moving consistently for a period of time, you can pick up the pace, build up your mileage or increase your endurance.
Get the gear
You don’t need fancy fitness trackers or other electronics to get started running. But one thing you will need is a pair of running shoes that fit you well.
Find the right running shoe for you: While running shoes can be used for walking, walking shoes are not ideal for running—they do not offer the same cushioning and support. To understand more about your choices in running shoes and find a pair that will work for you, read our article, How to Choose Running Shoes.
Wear comfortable clothing: Whether you’re running on a cold or hot day, choose comfortable running clothes that keep moisture (sweat) away from your skin and keep you dry. Read more in our article What to Wear Running.
Find a good-fitting sports bra: Because running is a high-impact sport, a good sports bra can help restrict breast movement that may lead to pain, chafing or other discomforts. Read tips on how to choose the type of support and style bra you need in the article How to Choose a Sports Bra.
Consider hydration: It’s important to stay hydrated to feel your best on your run. You may be able to forgo drinking water on runs that are 45 minutes or less, but many runners carry and drink water regardless of how long they’ll be running. Some like handheld water bottles, others prefer running hydration packs. Read more tips on what to drink and how much in our article Hydration for Runners.
Add accessories if you want: You don’t need to geek out on fitness electronics or other accessories when you first start out. Those purchases can often wait until later. Once you catch the running bug, however, you may want to track your miles or your heart rate using a fitness watch or heart rate monitors. Read more on How to Choose Fitness Electronics.
Listen to your body
If you get dizzy, feel sick, or can’t catch your breath, stop — you’re probably overdoing it. Be flexible with your schedule as you get started. Take a couple of days off to get your strength back if you need to.
Remember to stretch
When you run, your muscles get tighter. These exercises can help keep your joints loose and get more blood to those areas. Stretch major muscles after your run, not before: Be gentle, breathe freely, and try to hold each one around 30 seconds. A running guide or exercise professional can help with the right moves for you.
Take a rest
It’s natural to kick off your new hobby with enthusiasm, but don’t overdo it. In addition to starting slow, you also need to make sure you give your body a break. That can keep you from getting injured and burning out. In fact, “rest days” can be as important as “run days” for your health and for boosting your speed and distance. They give your body a chance to recover and get stronger.
Make it a habit
Habits can be hard to shake. Some happen when you’re not thinking about them — if you mindlessly pick up a doughnut with your morning coffee, for example. But you can create them too. First you need a cue — an alarm on your phone, maybe — that tells your brain you’re about to run. Then you follow it instantly with a reward, like a cup of coffee or a TV show. After a few weeks, your daily run may become a hard habit to break.
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